"How much magnesium do I need?" has a simple answer and a slightly longer one. The simple answer: most adults need 310 to 420 mg a day from all sources combined. The longer answer depends on your age, your sex, how much you already get from food, and how much comes from supplements. Here is how to work it out.
The recommended amounts
These are the Recommended Dietary Allowances (RDAs) set for the U.S. They cover magnesium from food, drinks and supplements together.
| Age | Men | Women |
|---|---|---|
| 19–30 years | 400 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg |
| 51 years and over | 420 mg | 320 mg |
During pregnancy the figure is 350–360 mg a day, and while breastfeeding it is 310–320 mg. If you are pregnant or nursing, talk to your healthcare provider before taking any supplement.
How much do people actually get?
According to the NIH, roughly half of Americans get less magnesium from food and drinks than they should. Older men and teenagers are the most likely to fall short. Some groups also absorb less or lose more of it, including older adults, people with digestive conditions such as Crohn's or celiac disease, people with type 2 diabetes and people who drink heavily.
The number most people miss: 350 mg
There is an upper limit, but it only applies to magnesium from supplements and medicines, not from food. For adults it is 350 mg a day, unless your doctor recommends more. Going over it can cause diarrhea, nausea and stomach cramps.
Magnesium hides in more places than people expect, so add it all up:
- every magnesium supplement you take, including multivitamins;
- antacids and laxatives that contain magnesium;
- "sleep" or "calm" blends that list magnesium among other ingredients.
Where Auravitia fits
One serving of Auravitia Magnesium Glycinate (3 capsules) gives you 275 mg of magnesium, from 2,500 mg of magnesium glycinate. That is 65% of the Daily Value, and it stays under the 350 mg limit on its own. Food covers the rest of the day's needs, so you don't need to chase 100% with capsules.
When you compare labels, look at the mg of magnesium, not the weight of the compound. We explain the difference in The Label, Line by Line, and the different forms in Glycinate, Citrate, Oxide.
Check with your doctor first if…
- you have a kidney condition or any other medical condition;
- you take antibiotics, bisphosphonates, diuretics, prescription acid-reflux medicines or high-dose zinc;
- you are pregnant, nursing or under 18.
Source: NIH Office of Dietary Supplements, Magnesium fact sheet for health professionals.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.